November 16, 2018 – Strength & Conditioning Programme

November 16, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Alternating Sets: Clean Grip Deadlift, Double Kettlebell Push Press

4 sets, starting a set every 60 seconds, of:
A1. 5 Clean Grip Deadlifts (21X1 tempo)– Not TnG
– RPE 6/10. Perfect mechanics throughout
– Increase loading from last week
A2. 6 Double Kettlebell Push Presses– Deadlifts Not TnG. Perfect mechanics. Match load from last week
– Hold KB push press for 2 sec overhead per rep
– Increase loading from last week

B. 20 minute EMOM of Dual Dumbbell Shoulder to Overheads, Double Kettlebell Deadlifts, Burpee Box Jump-Overs, and Forearm Front Planks

Every 1 minute for 20 minutes (5 rounds):
Minute 1
10-12 Dual Dumbbell Shoulder to Overheads
Minute 2
12 Double Kettlebell Deadlifts
Minute 3
6-10 Burpee Box Jump-Overs
Minute 4
Forearm Front Plank for 40 seconds

– STOH loads: Men 12.5-20kg. Women 7.5-15kg
– Can add load to front plank. Plank intention is to create midline tension under moderate levels of cardiorespiratory fatigue. This will challenge the ability to breath while bracing.
– Create as much tension as possible.
– Increase loading from last week across all movements if possible

Performance

Warm Up

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Alternating Sets: Clean Grip Deadlift, Double Kettlebell Push Press

4 sets, starting a set every 60 seconds, of:
A1. 5 Clean Grip Deadlifts (21X1 tempo)– Not TnG
– Perfect mechanics throughout
– Increase loading from last week
A2. 6 Double Kettlebell Push Presses– Hold KB push press for 2 sec overhead per rep
– Increase loading from last week

B. 20 minute EMOM of Dual Dumbbell Shoulder to Overheads, Chest-to-Bar Pull-Ups, Burpee Box Jump-Overs, and D-Ball Carries

Every 1 minute for 20 minutes (5 rounds):
Minute 1
10-12 Dual Dumbbell Shoulder to Overheads
Minute 2
5-12 Chest-to-Bar Pull-Ups
Minute 3
6-10 Burpee Box Jump-Overs
Minute 4
D-Ball Carry 150 feet

– STOH loads: Men 15-22.5kg. Women 12.5-17.5kg
– D-ball carry purpose to create midline tension under moderate levels of cardiorespiratory fatigue. This will challenge the ability to breath while bracing.
– Create as much tension as possible.
– Increase loads/reps from last week

Competitor

Warm Up

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Alternating Sets: Clean Grip Deadlift, Double Kettlebell Push Press

4 sets, starting a set every 60 seconds, of:
A1. 5 Clean Grip Deadlifts (21X1 tempo)– Not TnG
– Perfect mechanics throughout
– Increase loading from last week
A2. 6 Double Kettlebell Push Presses– Hold KB push press for 2 sec overhead per rep
– Increase loading from last week

B. 20 minute EMOM of Dual Dumbbell Shoulder to Overheads, Pull-Ups, Chest-to-Bar Pull-Ups, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
10-12 Dual Dumbbell Shoulder to Overheads
Minute 2
6-10 Pull-Ups
5-10 Chest-to-Bar Pull-Ups
Minute 3
6-10 Burpee Box Jump-Overs
Minute 4
D-Ball Carry 150 feet

– STOH loads: Men 15-25kg. Women 12.5-20kg
– D-ball carry intention is to create mindline tension under moderate levels of cardiorespiratory fatigue. This will challenge the ability to breath while bracing.
– Create as much tension as possible.
– Increase loads/reps from last week

C. Accessory

Accessory
Complete 3-4 rounds for quality:
50 DUs
50ft handstand walk (25ft/25ft)
Scoring: Not Scored

If still working on handstand walks, start with 10 minutes of play working through the following:
Handstand walk regressions (15 mins of play using the following exercsies):
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4
– Short handstand wallks for quality

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